Evolv's Training Log

Training Training Logs
1284

It has been awhile since my last posting. I have been healing up a gnarly case of patellafemoral syndrome in my left knee. So, big weights have not been on the table for a couple years. Which is fine, it has forced me to train differently and really take a closer look at imbalances, shoring up mobility issues, etcetera. Being that for the last several years I haven’t really focused at all on lifting maximal weights, just staying in shape and remaining athletic… in a weird, frustrating way, it has sort of worked out. The goal is to get back to squatting relatively heavy again, just not balls to the wall. Lately, lots of focus on unilateral movements… and… kettlebells!

Week 5, Day 1

FRONT RACK BARBELL REVERSE LUNGES
worked up to “heavy” set of max 5

PISTOL SQUATS
4 sets x 9 reps, each leg

OFFSET KETTLEBELL FRONT SQUATS
8-10 reps every 90 seconds for 10 sets

PUSH-UPS
EMOM, 11 reps x 20 sets

GRIP WORK, 2 rounds, no rest
A1) 2 inch wrist roller, 3-5 reps
A2) Barbell wrist curls
A3) Loaded Carries w/ Fat Gripz
A4) Loaded Carry w/o Fat Gripz

Really pumped I am beginning to get single leg pistol squats with my injured leg. I was unable to do a single one about 3-4 months ago.

1 Like
1285

Week 5, Day 2

A1) SINGLE ARM DB PRESS
pyramid up to max 5 and back down
A2) LOW PULLEY FACEPULLS
sets of 8-12 reps

B1) DB ROW
3 sets x 12 reps
B2) Scarecrows
3 sets x 15 reps

KETTLEBELL COMPLEX, 10 rounds every 2 minutes
KB Clean, x3
KB Press, x3
KB Squat, x3
Pull-Ups, x5

1286

Week 5, Day 3

6 Rounds, Every 3 minutes

  • Offset Single Leg Kettlebell RDL 8 reps
  • Offset Kettlebell Presses

Kettlebell Shrug 2 x 20-30

A1) Single Pistol Squats, 3 x 8-12
A2) Single Leg Hip Thrusts, 3 x 8-12

2 Handed Kettlebell Swings, 20 reps EMOM for 10 minutes

EMOM Push-Ups, 20 sets x 11 reps

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Week 5, Day 4

Heavy Complex A, 8 Rounds, every 90 seconds

  • Offset Kettlebell Clean, 3 reps
  • Offset Kettlebell Press, 3 reps
  • Pull-ups, varied grips on multi-bar, 5-6 reps

Medium Complex B, 8 Rounds, every 2 minutes

  • Offset Kettlebell Snatch
  • Offset Kettlebell Press
  • Pull-ups, varied grip, 5-6 reps

Light Complex C, 6 Rounds, every 90 seconds

  • Offset Kettlebell Press
  • Chin-ups

A1) Kneeling Landmine Shoulder Presses, 3 sets x 8-12 reps
A2) Band Pull-Aparts, 3 sets x 15-30 reps

1 Like
1287

So, I have still have been training, just not logging obviously. I am in full on adult mode now; full time job, married, and a dad-- and it is all the best thing that has ever happened to me. I am blessed with a wonderful family, my wife and son are the best parts of me… not sure how I wound up here, or how I deserved it-- but none the less, I am soaking it all up. In any case, still training! I realize training will be a part of the rest of my life. After all of these years, even through injury and health issues, I still train. I am not even sure if I can describe fully what it does for me, but it enriches me, keeps me focused, and very much balances me as an individual.

Here is my current schedule for the last 2 months. Seems to be a good balance so far…

SUNDAY
Morning- Cleans, Squats, Abs, Grip
Evening- 30 minutes of mobility and stretching

MONDAY
Morning- Running
Evening- 30 minutes of mobility and stretching

TUESDAY
Morning- Bench, Rows, Dips
Evening- 30 minutes of mobility and stretching

WEDNESDAY
Evening- 30 minutes of mobility and stretching

THURSDAY
Morning- Deadlift, unilateral leg work, loaded carries, grip
Evening- 30 minutes of mobility and stretching

FRIDAY
Morning- Running
Evening- 30 minutes of mobility and stretching

SATURDAY
Morning- Overhead press, pull-ups, KB presses, rotational abs
Afternoon- Running
Evening- 30 minutes of mobility and stretching

Today’s Session…

WEEK 1, Day 1

HANG POWER CLEANS
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

FRONT SQUAT
105 x 5
135 x 5
160 x 3
170 x 5
200 x 5
225 x 11

HIGH BAR BACK SQUATS
190 x 10
190 x 10
190 x 10
190 x 10
190 x 10

AB COMPLEX, 2 rounds
Ab wheel, bodyweight x 30 reps
Weighted Crunch, 30lbs x 12 reps
Deadbugs, bodyweight x 8 reps

Some grip work for about 10 minutes

My bodyweight today was 161 pounds. LIGHT WEIGHT! :grin:

4 Likes
1288

Week 1, Day 2

3 mile run, time: 23:06, 7:42 min/mi

30 minutes of mobility & stretching this evening

1 Like
1289

Week 1, Day 3

A1: BENCH PRESS
95x5
115 x 5
140 x 3
150 x 5
175 x 5
195 x 8
…superset with…
A2: FACE PULL, varying angles
x12
x12
x12
x12
x12
x12

DIPS, with weight vest
+25 x 12
+25 x 12
+25 x 12
+25 x 12

DB ROW
90 x 20
90 x 20
90 x 20

PULL-UP
X20

BB CURL
55 x 15
55 x 15

1 Like
1290

Week 1, Day 4

DEADLIFT
135 x 5
175 x 5
205 x 3
220 x 5
255 x 5
285 x 15

SSB SPLIT SQUATS
100 x 10
100 x 10
100 x 10
100 x 10

SUITCASE CARRY
62 x 2 laps
62 x 2 laps

Grip work for about 5 minutes

1 Like
1291

Week 1, Day 5

5 mile run

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1292

Week 1, Day 6

STANDING OVERHEAD PRESS
60 x 5
75 x 5
90 x 3
100 x 5
115 x 5
130 x 5
…with…
WEIGHTED PULL-UPS
x5
x5
x3
+12.5 x 5
+22.5 x 5
+32.5 x 10

OFFSET KETTLEBELL PRESS, 35 lbs and 40 lbs bells
x11
x11
x11
x11
x11
x11
…with…
SEATED CABLE ROW, with rope
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

LANDMINE AB ROTATION THINGYS
15 x 20
15 x 20

Some quick curls and triceps work…

  • 4 mile run, 31:57 time, 7:59 min/mi
1 Like
1293

Week 2, Day 1

HANG POWER CLEAN
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

FRONT SQUAT
105 x 5
135 x 5
160 x 3
185 x 3
210 x 3
235 x 10

A1: PAUSED PISTOL SQUATS
x10 each leg
x10 each leg
x10 each leg
x10 each leg
x10 each leg
…with…
A2: GLUTE BRIDGE
45 x 15
45 x 15
45 x 15
45 x 15
45 x 15

AB CIRCUIT, 2 Rounds
Hanging leg raises x10
Ab Wheel Rollouts, x 30
Deadbugs, x 8

10 minutes of grip work

Bodyweight, today was 161 lbs

1 Like
1294

Week 2, Day 2

3 mile run, 8:00 minute/mile pace

Week 2, Day 3

A1: BENCH
95 x 5
115 x 5
140 x 3
160 x 3
185 x 3
210 x 5
…with…
A2: FACEPULL, varying angles
x15
x15
x15
x12
x12
x12

DIPS, with weight vest
+25 x 12
+25 x 12
+25 x 12
+25 x 12
+25 x 12

DB ROW
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

PULL-UP
x20, strict

BB CURL
55 x 18
55 x 15

1295

Week 2, Day 4

DEADLIFT
135 x 5
170 x 5
205 x 3
235 x 3
270 x 3
305 x 12
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

BULGARIAN SPLIT SQUAT, w/ SAFETY SQUAT BAR
100 x 10
100 x 10
100 x 10
100 x 10

SUITCASE CARRY, w/ kettlebell
62 x 4 laps, each side

Grip work for about 10 minutes.

1296

Week 2, Day 5

STANDING OVERHEAD PRESS
60 x 5
75 x 5
90 x 3
105 x 3
120 x 3
135 x 3
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
… with …
WEIGHTED PULL-UPS
x5
x5
x5
+20 x 5
+30 x 5
+40 x 10
x5
x5
x5
x5
x5

OFFSET KETTLEBELL PRESS, 35 lbs and 40 lbs bells
x12
x12
x12
x12
x12
x12
…with…
SEATED CABLE ROW, with rope
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12

LANDMINE AB ROTATION THINGYS
15 x 20
15 x 20

Strained my right gastrocnemius on Monday during my run and tried running on it today and no beuno. So, looks like 2 weeks of no running. My 30s have been that something always seems to hurt on my body and I am persistently training around an ailment. Usually it is the result of: muscle imbalance, a weak muscle, a tight muscle, or “overuse.”

1297

Week 3, Day 1

HANG POWER CLEAN
170 x 5
170 x 5
Had to cut these short, due to my calf.

FRONT SQUAT
105 x 5
135 x 5
160 x 3
200 x 5
225 x 3
250 x 8
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

A1: PAUSED PISTOL SQUATS
x12 each leg
x12 each leg
x12 each leg
x12 each leg
x12 each leg
A2: HANGING KNEE RAISE
x10
x10
x10
x10
x10

NORDIC HAM CURL
x10
x10
x10

AB CIRCUIT, 3 Rounds
Ab Wheel Rollouts, x 30
Deadbugs, x 10

10 minutes of grip work

Bodyweight, today was 163 lbs

1298

Week 3, Day 2

A1: CLOSE GRIP AXLE BAR BENCH PRESS
95 x 5
115 x 5
140 x 3
175 x 5
195 x 3
220 x 3
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
…with…
A2: FACEPULL, varying angles
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10

DIPS, with weight vest
+25 x 12
+25 x 12
+25 x 12
+25 x 12
+25 x 12

DUMBBELL ROW
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

BB CURL
55 x 25

Calf is feeling a lot better, but still some swelling.

Bodyweight today was 163.

1299

Week 3, Day 3

DEADLIFT
135 x 5
170 x 5
205 x 3
255 x 5
285 x 3
320 x 10
255 x 5
255 x 5
255 x 5
255 x 5
255 x 5

BULGARIAN SPLIT SQUAT, w/ SAFETY SQUAT BAR
105 x 10
105 x 10
105 x 10
105 x 10

GOODMORNING, w/ SAFETY SQUAT BAR
65 x 10
65 x 10
65 x 10

Grip work for about 5 minutes.

Bodyweight was 160 today,

1300

Week 3, Day 4

A1: STANDING OVERHEAD PRESS
60 x 5
75 x 5
90 x 3
115 x 5
130 x 3
145 x 3
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
…with…
A2: PULL-UPS (multi-grip)
x5
+15 x 5
+25 x 3
+35 x 5
+45 x 3
+55 x 6
x7
x7
x7
x7
x7

B1: OFFSET KETTLEBELL OVERHEAD PRESS, 35 & 40 lbs bell
x12
x12
x12
x10
x10
x10
…with…
B2: CABLE ROW, with rope
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Some curls and triceps. 3 sets each

LANDMINE AB ROTATION THINGYS
20 x 10
20 x 10

I train almost entirely at home, with the exception of my runs. We do have a YMCA membership and I might try to go ride a bike some until my leg heals up to keep my cardiovascular training up. I miss my runs!

Bodyweight today was 161 lbs.

1301

Week 4, Day 1

DELOAD WEEK

*Today, I superset a set of 5 reps of hanging knee raises with every single set. I might try doing this on my lower body days. Doesn’t take much out of me and gives me some more abdominal training.

HANG POWER CLEAN
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

FRONT SQUAT
105 x 5
135 x 5
160 x 5

PISTOL SQUATS
x10
x10
x10
x10
x10

CYCLISTS GOBLET SQUAT
35 x 30

NORDIC HAM CURL
x10
x10
x10

A1: AB WHEEL
x30
x30
x30
A2: DEADBUGS
x12
x10
x10

45 minutes, 10 “miles,” on the stationary cycle

I drove over to the YMCA to use the bike. I loathe stationary cardio… oh my god how do people do that shit every day. I’ve been working through the Lord of The Rings Trilogy on audiobook. Currently halfway through The Two Towers. So Frodo, Sam and Gollum accompanied me on my pedaling. We use the YMCA mainly for the pool, just getting my son in there to get comfortable with the water and swimming. Today was the first time I have been in a commercial gym in over two years. I don’t miss it. I found it hilarious to be reminded that people actually get dressed up for the gym, LOL. Like dudes coming in with their workout bandana on and 5% workout bag, “Gonna crush this workout bro!” The girls with matching shoes, workout tops, and tights. I saw some young kid maxing out on his deadlift, and even with his warm up weights, his back looked like a scared cat. How long can one lift like that before catastrophe? I love my home gym, it is my little corner of the world. Might need to grab a bike soon and add it to the gym.

Pistol squats are feeling very good and controlled. Very stoked on the progress of my left knee. I could not walk down a set of stairs two years ago without pain and could not do a bodyweight squat either.

Bodyweight today was 162.

1302

Deload and some aerobic cycling last week. Missing my running, but my calf is feeling much better. Walking is no problem, no more limping. Anyway, start of a new cycle. I have increased the volume of my main lifts, as my strength has not budged at all for 2 months. It actually decreased in my pressing. So we will see how this goes. Trying to avoid going into more frequency and such, like I used to do years past when I was much stronger. I am hoping I can slowly, steadily increase strength while staying somewhat balanced with life, running and strength training. I have put a precedence on unilateral training and addressing weaknesses I have. It has REALLY helped, but it does take away from more quality work in the bigger lifts. Again, trying to achieve balance and stay focused. Here was Sunday’s work…

Week 1, Day 1

HANG POWER CLEAN
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

FRONT SQUAT
110 x 5
135 x 5
165 x 3
190 x 3
215 x 3
245 x 3
275 x 3
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

A1: PAUSED PISTOL SQUATS
x12 each leg
x12 each leg
x12 each leg
x12 each leg
x12 each leg
A2: GLUTE BRIDGES
62 x 12
62 x 12
62 x 12
62 x 12

AB CIRCUIT, 3 Rounds
Ab Wheel Rollouts, x 30
Deadbugs, x 12

10 minutes of grip work at the end.
*I superset a set of 6 hanging leg raises between almost every set also.

Bodyweight, today was 163 lbs

1303

Week 1, Day 2

A1: CLOSE GRIP BENCH PRESS
85 x 5
105 x 5
125 x 3
145 x 3
165 x 3
185 x 10
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
…superset with…
A2: FACE PULL, varying angles
x12
x12
x12
x12
x12
x12
x12
x12
x12
x12
x12

DIPS, with weight vest
+25 x 13
+25 x 13
+25 x 13
+25 x 12
+25 x 10

DB ROW
90 x 11
90 x 11
90 x 11
90 x 11
90 x 11

BB CURL
45 x 75 total reps